Why You Should Include Treadmill In Your Daily Workout?

Why you should buy a treadmill?

Is it possible that treadmill can be considered as the most suitable fitness equipment for your home gym? There are several good reasons for your answer. Treadmill can help you in several ways. First, it works on the principle of resistance training; it can provide you with the opportunity to burn more calories per minute compared than walking or jogging.

Increases Metabolism

Second, treadmill can increase your metabolism; it works on the energy system in your body, so you can listen to audio books while running or doing your muscle building exercises at home. Third, the treadmill is great for your health because it can reduce stress. Fourth, you can listen to audio books while running or doing your muscle building exercises at home.

Build Muscle and Burn Calories

Why you should add treadmill to your list of fitness equipment? Well, a treadmill provides you a chance to build muscle. It helps you to burn more calories per minute and to burn fats. You will not face any problem when you add treadmill to your list of fitness equipment because many manufacturers are offering treadmill with different features.

Build Muscles on Treadmill

Read Audio Books

Why you should include treadmill in your list of fitness equipment? Treadmill can help you build muscle quickly. You need to increase your speed and to run at high speed for several minutes. You can listen to an audio book while running or doing your muscle building exercises at home. It will not make any problem for you if you need to adjust speed because treadmill is moving at the same pace with you.

Follow Your Own Workout Program

What is more, you can burn calories per minute continuously and easily. It means that you can get more benefit if you do your muscle building exercises at home regularly. As we know that metabolism is the process in which our body break down the calories we take in throughout the day. If you perform your workout program at home, your body will work continuously for few minutes and then it will burn calories per minute constantly. As it is easily accessible you can build and follow your own workout program.

Add Resistance Training

If you want to build your muscles then you should use resistance training. Resistance training is one of the most important factor in muscle building. By performing your weight training program you can increase your metabolism. So, you can burn more calories per minute if you perform your exercises at regular rate.

Treadmill Burns More Calories

If you want to burn fats then you should also consider aerobic exercises. If you are new to aerobics you should consider reading this. It means you should include aerobic exercises in your routine so you can burn fats. For this you can choose a stationary bike or treadmill for your walk or run. In this way you can burn several calories per minute continuously. So, why you should include treadmill to your list of fitness equipment?

All above factors are considered to have a major role in building your muscle and losing weight. So, now you can understand why you should add treadmill in your daily schedule. So, what are you waiting for? Start building your body with the right workout by purchasing treadmill.

Consider Your Needs

As I have mentioned above that you should buy a treadmill for your routine. Now you should think about buying a treadmill according to your needs. If you want to build muscle and lose your weight, then you should buy an elliptical trainer for you to run or walk on the treadmill. If you want to build muscles and get stronger then you should buy a home gym machine for you to use.


Now you can easily understand that why you should buy a treadmill for your needs. So, what are you waiting for? Don’t waste your time. Now it is your time to make a decision. Choose the right product according to your needs. So, what are you waiting for?

Are you ready to buy a treadmill? If yes, you should take care of some factors before buying your new machine. First, you should decide the budget you are willing to spend for your home gym. Then you need to decide whether you want to buy a treadmill for walking, jogging, or running. You should also think about the purpose of the treadmill, you are going to buy and how many features you need.

So, now you can easily understand that why you should include treadmill in your daily exercise. It will help you build muscle and lose weight. Also it will help you run, walk or run even on rain or snow. So, what are you waiting for?

How to Make Treadmill Running Easy and Fun?

How to make treadmill running easy and Fun

It is a commonly known fact that a lot of people love listening to music while running. This is a great way to keep your mood on an even keel as you exercise. But, what happens when you are not listening to music and are running? The next question that may pop up in your mind is “How to make treadmill running more fun?” Here are some fun ways to have a great time while working out.

Get Yourself Prepared

While running on the treadmill, you will have to make sure that you are properly prepared. There are various equipments that you need to take with you. If you do not carry them, chances are high that you will tire very soon. Try to have at least two mobile phones with you. Some treadmills have different buttons for different operating systems. So, make sure that you know which button controls what.

Have Periodical Breaks

While working out on the machine, you can take a few minutes to enjoy the surroundings. It is a good idea to take a break periodically. Don’t forget to stretch your legs. Stretching is essential to keep your body limber and to avoid muscle pains.

Do not Over Train

Do not try to over-train yourself while using the treadmill. Running on the machine is not a race and hence, you should not try to outdo yourself. Make sure that you maintain your fitness level. Therefore, it is important to know how to make treadmill running more fun.

Relax and Adjust Belt Tension

Treadmills are noisy; hence, it is a good idea to take a lot of breaks while running on the machine. If the sound of the treadmill running is not soothing, you can simply close your eyes. This is a common mistake that people make. They tend to work too hard and forget to relax. You should not only focus on the treadmill but also on your surroundings.

Treadmills have a belt that vibrates as you make turns. While some people find this distracting, there are others who welcome this noise. You can learn how to make treadmill running more fun by adjusting the belt tension. The frequency of the sound produced will vary depending upon your current speed. Make sure you are comfortable with the noise level and do not adjust it beyond that level.

Find the Best Suited Treadmill

One more tip to learn how to make treadmill running more fun is to try new things when you are on the treadmill. You might have read in the reviews that the treadmill makes your workout dull. This is true only during the first few weeks of using the machine. As you get used to the machine, you will feel bored while running on it. If this happens to you, switch to a different treadmill.

Enjoy the Experience

Running on a treadmill can be very challenging but anyone can do it. Just keep in mind that the key to learning how to make treadmill running more fun is to relax while running on it. Do not think too much about the actual distance or time you covered as that will prevent you from enjoying the workout. Instead, focus on the experience of exercising on the treadmill. Soon you will learn how to make treadmill running more fun.

Use Running Shoes

One way to enjoy treadmill workouts is to wear a pair of running shoes. Your feet should fit comfortably inside the shoe. It is a good idea to buy a few pairs of shoes for different uses so you always have one to use when you are running on the machine. The reason for this is that you need to have enough space for your feet while running on the machine. You do not want to be rubbing your feet on the treadmill machine.

Use Appropriate Running Gear

When purchasing running gear for a treadmill, make sure you get the ones recommended by the manufacturer. These are designed specifically for the treadmill. If you wear regular shoes on the machine, your feet will slide all over the place, resulting in uneven training sessions. This can also result in an injury because your feet will hit the machine whenever you step on them.


So, if you want to learn how to make treadmill running easy, there are several things you should keep in mind before getting started. You will need to be prepared to train for at least an hour a day for at least two weeks before you will start seeing any results. Then, you will also need to make sure that you do not fall off the treadmill or do anything else that will cause you to injure yourself. Follow these guidelines and you should have no problem being able to enjoy your treadmill workout.

How To Prevent Knee Pain On Treadmills?

Are you looking for information on how to prevent knee pain on the treadmill? For sure, if you have a habit of frequent treadmill accidents, you may want to look into preventing knee pain. According to the statistics, more than half of the runners experience knee pain at some point in their life. It is estimated that over two million people suffer from some form of knee problem while training on a treadmill.

Wear Proper Shoes

If you are looking for information on how to prevent knee pain on the treadmill, you can also consider wearing proper shoes while running on it. Although many runners wear flat shoes, which are considered the most suitable, there is no doubt about the fact that high-heeled shoes can cause problems when running on a treadmill. If you are on a treadmill, it is important to wear proper shoes that are not too high or too low. In addition, always remember to wear socks while running on the machine to protect your knees.

Running and walking on a treadmill causes slight impact to the knees. This slight impact is actually beneficial as it helps in improving joint mobility. Hence, if you are serious about learning how to prevent knee pain on the treadmill, you should learn how to use proper shoes while walking or running on the machine. A proper shoe fits perfectly on your feet, and it prevents your feet from slipping every time you take a step on the treadmill.

Running and walking on a treadmill causes slight impact to the knees. This slight impact is actually beneficial as it helps in improving joint mobility. Hence, if you are serious about learning how to prevent knee pain on the treadmill, you should learn how to use proper shoes while walking or running on the machine. A proper shoe fits perfectly on your feet, and it prevents your feet from slipping every time you take a step on the treadmill.

Running Posture

When it comes to learning how to prevent pain on the knees while exercising on a treadmill, it is also important to keep your body’s alignment in check. One way to do this is to make sure that your back foot is always pointed towards the path of the belt on the treadmill. If you keep your back foot turned towards the rear on the treadmill, you will ensure that your knees are always in a state of flexion. Thus, you can avoid knee pains.

Consider Your Fitness Level

When learning how to prevent knee pain on a treadmill, it is also important to keep your right foot forward as you are taking the steps on the machine. The reason for this is to help keep the pressure off your knees. This will help you avoid injuries on the joints. However, when it comes to buying exercise equipment, you need to make sure that it is suitable for your fitness level.

Consider Other Cardio Workout

It is also important to consider the type of workout that you are doing when learning how to prevent knee pain on treadmill. For example, walking, which is one of the most common exercises, is known to aggravate knee joints. This is because too much pressure is placed on the knees. Thus, it is important to perform workouts that allow for a greater amount of motion so as not to put too much pressure on the joints. For instance, swimming requires a great deal of motion and is ideal for a cardio workout. Hence, you can enjoy swimming without having to worry about injury.

Go for Equipment and Workout Best Suited to You

Learning how to prevent knee pain on treadmill can be done by finding out what your individual needs are and finding the equipment that best suits your requirements. You also have to choose the right type of workout to avoid putting too much stress on your knees. Once you have figured out how to exercise on your treadmill, it will be easier for you to maintain good knee health and avoid experiencing any serious knee pain.

Is using Treadmill bad for health?

Is treadmill bad for you?

Is treadmill bad for your health? This is a common question among many fitness enthusiasts and treadmill fans. Treadmill running lacks the outdoor environment and so it is less ventilated. Also, the running or walking on a treadmill without going through an exercise routine can be pretty tough on the knees and joints.

Yes And No Both

Is treadmill bad for your health? Yes, and no. It depends on how you use it. If you jog on it frequently, then yes, the treadmill is definitely bad for your health. If, on the other hand, you walk briskly every day and only occasionally use the machine, then treadmill is okay for you.


Good for Cardiovascular System

Walking or jogging on the treadmill is a good cardiovascular exercise and it burns more calories than any other outdoor activity. The walking or running on a treadmill induces a natural rhythm and you feel a low-impact workout. Unlike jogging outdoors, you have a lot more options as to how you should go about exercising on a treadmill. The usual running on a narrow path or cross country in search of green grass and trees or that quick trip on the treadmill in the morning with coffee in one hand and the radio on in the other will not do the trick in burning extra calories.

Plan Your Custom Workout

For the same reason, regular walking or running on a treadmill indoors is not enough if you are looking for an effective fat-burning exercise. A treadmill at home requires some adjustments must be done before starting a new routine. You need to be aware that a treadmill is not an alternative to an exercise. Instead, it is a tool that will help in the development of exercise routines. But, if you are able to strike the proper balance between the two, then the treadmills are good for you.

Use Incline Treadmill

One of the factors that influence your choice of walking or running on a treadmill to a less harmful exercise is the intensity. When it comes to jogging on a treadmill, the intensity will be pretty much the same because the incline is the same. The only difference is the distance covered. Running on a treadmill will definitely cause an increase in your heart rate. However, walking on a treadmill can be very effective if done at moderate intensity.

Inclined Treadmill

Use the Proper Way

Many people find it very difficult to continue their treadmill workout without causing any form of damage to it; this is one of the treadmill disadvantages. You can damage a treadmill by doing many wrong moves which include stepping on the belt, leaning over too much or even running too fast for your stamina. These wrong moves can wear down the belt which will lead to friction and then cause it to wear out. In case if you do not have proper lubricant on the belt then this problem can also occur and will be a cause of many problems such as joint pain and even damage to the motor cover.

Good Exhausting Activity

If you have ever tried to keep up a steady pace while jogging on a treadmill, you know that the heart rate builds up very fast. And, it can get dangerously high even before you reach the end of your set of exercises. In this case, your body will burn too many calories even though you are not doing anything. Even walking for just 10 minutes can be very physically exhausting. On the other hand, walking or running on a treadmill causes your heart rate to remain low until the very end.


So, is treadmill exercise bad for your health? It all depends on your current physical condition and how you exercise. It is a good idea to consult your doctor before starting to use a treadmill. Even though the equipment is low impact, there can be some disadvantages when it comes to certain health conditions. So, talk with your doctor before investing in a home fitness machine.

Benefits of Using Treadmill

Benefits of using treadmill

Many people who begin exercising on a treadmill soon begin to experience a number of great health benefits. The list of benefits are as follows:

Easy to Use

When building a home gym, there are lots of weird equipment out there. Some even recreate the traditional physical fitness gym experience in your own living room. Treadmills are great because they let you do some cardiovascular exercise and some strength training without having to go to the gym. One machine that is becoming very popular is the elliptical trainer, it is basically an exercise bike that will simulate walking, or running but it will work the upper body and lower body at the same time. Treadmill is easy to use equipment unlike other gym machines. Other gym machines may require some fierce strict angles that may not be easy to maintain through out the workout.

Burn Calories Faster

Treadmills will assist you burn more calories faster than any other forms of regular aerobic workout. The more time and effort that an individual spends on the treadmill the quicker and more effective, they will lose weight. Because of this many people are choosing to add a treadmill to their home gym in order to maximize these amazing health benefits. Other individuals may decide to purchase a treadmill specifically for use at home, but be aware that the costs of home fitness equipment can be quite high.

Makes Workout Interesting

Treadmill can make working out interesting because you can watch your favorite sports and workout at the same time. This may work in favor of you as this may help in scheduling your workout with your favorite TV serial or show. Simply this makes shredding off your fat a fun activity. Contrary to this if you are going to a gym it takes at least an hour to reach the gym also you can not watch an important match of the league in the gym.

Custom Workout

An important feature that many people like to have is an incline feature. Most treadmills come with an incline feature, if yours doesn’t have one you can purchase one that will help keep you motivated and get the workout you want. Other popular features include programs and workouts. Programs are basically custom workouts you can use with the treadmill to do a variety of things including; speed, incline, heart rate, and more.

Multiple Users

Treadmills can be used for multiple users and can also be used in gyms, fitness centers, and even in commercial establishments. It is such an equipment that multiple users can use it without having to undergo great deal of stress while adjusting the speed and other things.

Find a Good Treadmill

The next most important thing to consider is finding a good treadmill that offers features that are complementary to your fitness goals. Many of the higher end treadmills now come with cardio programs and other functions designed to increase your workout experience. Many people who are trying to lose weight and are looking to get in shape turn to treadmills as a convenient and effective way to get their exercise. Some even purchase treadmills to use in place of home gyms. If you have been neglecting to take advantage of an exercise program and are not exercising on a regular basis, a treadmill may be just what you need to get your heart rate up and help increase your energy level and promote a healthy lifestyle.

When it comes to deciding on the best treadmill to fit your workout needs, there are a few things that are pretty basic but must be considered. The most obvious factor would be your fitness level. If you are new to exercise or if your current fitness routine is lacking a bit, a higher end treadmill with better features and a wide variety of exercise routines may be what you are looking for. You should also think about the location where you will want to use your new home exercise equipment. If your workout is going to be easy and convenient at home, you can probably skip having a top of the line home gym machine.

How to lubricate treadmill and its belts?

Treadmill Maintenance

The treadmill is a piece of equipment that many people own, especially those who are into serious fitness routines or need to maintain certain health conditions. There is no doubt that even professional athletes use treadmills to stay in shape. For many people, running on a treadmill is the equivalent of jogging outdoors with the wind in your face and the sun shining upon you. If you’re thinking of buying one of these home-exercise machines, then read this first to learn how to properly lubricate a treadmill and what type of lubricant you should use.

When to Lubricate:

Generally speaking it is recommended to lubricate treadmill every three months. Some may think that we should wait until they hear friction sound or other squeaking but this will be late. If we talk about millage treadmill must be lubricated after every 130 miles. Obviously the second rule may be more applicable as you would be using your treadmill more often than others.

Which Lubricant to Use:

There are a few different types of treadmill lubricant. Most treadmill lubricants have mineral oil as an ingredient, but there are also some other types which are made of ethyl or methyl-propyl or glycerine. These types of lubricants are preferable for those machines whose belts have groove like spaces in them. These spaces can trap debris and dirt after some time and increase the wear and tear of your treadmill. If you run out of lubricant, your treadmill will start to run down faster and slow down more rapidly until something seriously wrong happens.

When looking for a treadmill lubricant, it is important to do some research first. There are many types of lubricant on the market and they all do different things. Some lubricants help prolong the life of the equipment while others help prevent damage that can occur over time. It is important that you select a lubricant that will do what you need it to do.

One type of lubricant for a treadmill is a silicone based lubricant. Most treadmills come with lubricant that is specifically for the office treadmill. Since more people use an office treadmill in an office setting than in a home, most office supply stores stock this type of lubricant. If you can’t find a lubricant that is specifically made for the treadmill in your local store, there are plenty of online companies that can help you select the right one for your machine. The instructions that come with the lubricant should be followed to the letter. Lubricated belts must be checked frequently to make sure that the lubricant is still effective.

The second type of lubricant that is recommended for treadmills requires little research. Motor lubricant is used in the motor section of the machine. Treadmill motor lubricant reduces friction and helps to keep the motor running smoothly. This type of lubricant is not meant to be used in a home environment. Motor lubricant is also not recommended for use on outdoor treadmills as it can damage the drive wheel and bearings.

See Manufacturer Recommendations:

The lubricant does not have to come from the manufacturer. There are other products available that you can use for lubrication. Silicone gel is one such product. It can be found in spray or can be dissolved in water. Manufacturers recommend that you use the silicone gel or fluid that is approved by the treadmill manufacturer for their treadmill. Although some manufacturers recommend water, silicone is widely accepted as being an ideal lubricant for treadmill walking belts and motor sections.

Your office treadmill should also be regularly lubricated to avoid premature wearing. When you begin walking on your office treadmill for the first time, you may expect to notice moderate to heavy wear. Over several weeks, this wear will diminish and you can begin walking a lot more gently. To determine the amount of lubrication that your walking belt needs, simply monitor how long it takes you to walk one hour, and then multiply that number by the number of hours in a typical workout session.

Keep Regular Check:

In addition to lubricant for treadmill running, it is important to perform regular maintenance on the equipment. The easiest way to do this is to ensure that the treadmill’s belt is properly preloaded. Loading the belt before every use, ensures that it is properly lubricated. As your treadmill’s speed increases, more lubrication is required. For a normal walking speed, about one quart of lubrication is recommended.

Check Screws Regularly:

Check the screws of your machine every now and then. Remove the two screws that attach the belt to the deck. Locate the little plate in the back that indicates the maximum weight of deck that your machine can handle. Increase the weight limit if necessary so that your treadmill doesn’t develop premature wear.

Remove any Dirt or Debris

Check the chain-drive pulley system if there are any loose screws or broken pieces. If there are, replace these broken parts immediately with new ones. Remember to clean your motor using a grease gun or a rag and remove any accumulated dirt or debris that might affect the smoothness of the belt motion. This regular maintenance will give your treadmill for a longer life.


A good lubricant will allow your motor to work smoothly. You should also conduct regular maintenance checks to ensure that the parts are not corroding or damaged. If you notice that your belt seems to be slowing down or not moving as much as it once did, you should examine the motor. You should inspect the motor for damage, and you should change the lubricant if needed. Many people fail to lubricate their motors for months at a time, so it is very important that you perform a maintenance check on a regular basis.

Before lubricating a treadmill belt or deck, make sure the deck has been completely flattened. Slide the hand along the top and bottom of the treadmill making sure there is enough room for your wrist and hand. Squeeze the lubricant from the sides of the treadmill using light pressure. Hold the lubricant in the palm of your hand and move it around inside the treadmill until the entire surface is covered. You don’t want to miss any grooves as you lubricate. After you’ve squeezed out as much as you can, you should be able to get a good coating on the treadmill.

15 foods for better blood flow

15 foods that help in Better Blood Circulation

There are many foods that can help you with your circulation problems, so I thought I’d write a quick article on the most important 15 foods to have healthier circulation. There are so many foods out there to eat that it can be difficult to know what’s best. But there are only about fifteen that really matter to your health and how well your circulation is functioning. Here are some of them:

Green Leaf Vegetables

Green leaf vegetables have many benefits. They are rich in iron content which can help in widening the vessels this results in improving blood circulation. These contain high amounts of antioxidants, which are a major contributor to healthier circulation. Also, green leafy vegetables have the added bonus of being good for you by lowering cholesterol levels and improve heart health. If you want more antioxidants, you can add a handful of blueberries to your breakfast, or a half dozen grapes to your lunch. You’ll find that they’re just as effective and far less expensive than getting supplements.

Fresh Fruits:

As mentioned above antioxidants can help in better blood flow fruits such as grape fruits, oranges and other citrus fruits are rich in antioxidants. People often neglect seasonal fresh fruits which can not only result in antioxidant deficiency and also vitamin deficiency. There have been studies conducted where people with higher cholesterol level can get benefits from vitamin C. So vitamins can result in better blood flow.


There are as low as only 25 percent adults which get the recommended amount of fiber in their diet. It is very important for the adults who have desk jobs to have sufficient amount of fiber because it can not only lower the blood sugar level but also the can help in better blood circulation. Beans, Broccoli, Avocados are examples of food that are high in fiber content.


Some people do not like eating large quantities of fish every day, while others try to avoid eating fish at all costs because they are thought to have health risks. In fact, consuming a good amount of fish each week can actually help you maintain good health, as it will help keep the liver from processing bad cholesterol.

However, if you want to have a healthy circulation without sacrificing taste and variety, just eat as many of the fish you like and eat plenty of fresh vegetables. This way you can make the fish part of your diet something you enjoy and still get the nutrients you need.

Whole Grains

Although they’re not technically a food, whole grains such as oatmeal and brown rice can also be great for helping improve circulation. And whole grains, especially bran, have been proven to improve the digestive functions in the body, so you’re better able to absorb nutrients. and avoid digestive bloating. They also slow down the aging process, which makes you look younger and keeps you from developing age spots and wrinkles. They also contain essential omega 3 fatty acids, which the body needs to stay healthy.

But when it comes to grains, there are only a few that I’d recommend. Whole wheat bread is always a good bet. Whole grain crackers, brown rice and cereals are also a good choice. Avoid white rice because it contains less fiber than you’d think, and it tends to have a hard consistency that can cause problems with circulation. And don’t even think about cereal bars, as they are packed full of empty calories.

Whole Grains can improve blood circulation


Pomegranate are sweet and juicy fruit with a lot of polyphenol antioxidants and nitrates. They are known to be the best for heat health. They improve blood circulation and they prevent arteries from stiffness and thickness.


They help in blood circulation by helping the arteries and veins to get widen. Wide arteries and veins obviously help in blood circulation. Onion has Sulphur content and there has been some findings suggesting that it help prevent inflammation in the artery.


A study in animals suggests that cinnamon can improve blood circulation in the artery that supplies blood to the heart. It is a spice that can be used in dishes and can help increase blood circulation.


Garlic is famous for its health benefits and one of its benefit is to improve blood circulation. Specially its Sulphur component is helpful in increasing blood circulation.


Beet roots are rich in dietary nitrates which actually help in relaxing the blood vessels. This nitrate is converted by the body nitric oxide which helps in relaxing the vessels apart from this it prevents from cells damage.


Curcumin is found in turmeric. It is used from ancient times for healing and antiseptic. Turmeric can open vessels and help in improving blood circulation.


Walnuts are high in Omega 3 and these skinny nuts are rich in alpha linolenic acid, these components help in blood circulation.


Ginger has been part of Chinese and Indian medicine. It helps in blood circulation.


Tomatoes have lycopene and Vitamin K the earlier helps to prevent cardiovascular diseases and the later helps in controlling blood clotting and improves circulation of blood in human body.

Tomatoes can help improve blood circulation


Berries are well known for their properties to help reduce inflammation in vessels. Berries have antioxidants that help in increasing blood circulation.


It can be concluded that exercise along with right food can help in overcoming blood circulation problems. Try including above mentioned foods in your daily routine these can help you big time in increasing blood circulation and supplement these foods with jogging, aerobic and other exercise routines to get the best results.

9 Reasons You Should Document Your Fitness Journey

Fitness Blog

You can find some free health and fitness apps and journals online. Some companies offer you free trials. Others require a small monthly fee. Many even have subscription plans. It all depends on the type of journal you decide to use.

If you are looking for free trials then the most important thing to do is to check on the terms and conditions. Sometimes few apps do not offer trials and if they do you have to purchase the app upfront.

So if you want to get apps with free trials then you will have to decide for how much time you have to avail the trial. Do your research ahead of time. You can always check with some friends who are involved in some kind of exercise program to see what they do and how often they use their journal.

Nine reasons to document your fitness journey:

Helps You Track & Record Your Progress

A fitness journal helps you track and record your progress, keep track of your health issues and symptoms, and document the things that you did not do. You may also use the journal to remind yourself about the things that you have done that you are glad you did, or the things that you should have done but were not able to do because of a medical condition or other constraint that prevented you from doing them.

Helps to Achieve Fitness Goals

Health is a very important issue in today’s society. We need to eat right, get plenty of sleep and exercise. We also need to learn how to stay healthy and active. A good fitness journal helps to make this all happen.

Visual Progress

If you feel you know what your health issues are and what to expect then the journal will help to document your progress. If you are not sure then you may want to get a friend to help you. Write down their symptoms and ask them questions about them. Then write the answers on the journal. You may want to include pictures or videos to show you the real thing. Adding videos and pictures can help you visualize your progress and this can motivate you big time.

Keep track of the results. Once you have completed your health journal, you should be able to track your results. This can help you see how well you are doing and where you need to improve.

Helps in Emergency

It is very usual that a person training himself would get hurt. If you are hurt and it is an emergency anyone can contact your close contacts by seeing your journal. Also writing journal with the contact information of your close friend or family member will be a great help in such a situation. Once someone can access the information easily it will reduce the time to get important medical history of the person.

Helps to Address Health Problems

Keeping a record of what you have done is important when you have health problems or need a reminder to do more of what you want to do. Keeping a journal is just as beneficial to those that have no health issues.

Gives Nutrition Motivation

If you have no health problems then keeping track of your exercise and nutrition is important. This can give you the motivation to continue to work on your fitness and healthy lifestyle. This can also help you when it comes time to visit the doctor for any issues.

Keeps Thing Organized

You may have to take a bit to complete your journal. Be sure to write everything down in a chronological order. The best way to keep things organized is to just jot it down.

You can also use this method to keep track of your diet and your workout. By keeping a journal you will be able to compare your results with your eating habits and fitness routine. This way it will help you keep organized.

Keep Track of Your Diet

Keeping track of your diet is very important. If you are not taking in enough nutrients to keep up your energy level, it can affect your performance. You should be eating foods that will provide you with the vitamins, minerals and proteins that are needed to stay healthy. This may include fruits and vegetables, whole grains, fish, beans and legumes.

Keeping track of your diet will allow you to set goals and reach them easily. Once you achieve your goals you can move on to new ones. this will give you the motivation to keep moving forward. This may be the first step to losing weight.


Last but not the least  you can share your journey on social media and with your friends. This can motivate others to do physical activities and keep  themselves fit.


You can use apps and online journal to track your experience as well as the progress. This will help you see how you have progressed over time also this will be shareable with the friends and family. This will keep you motivated and also if you keep a journal in writing it can help you in emergency situations.

GYM Etiquettes to Follow as a Beginner

Gym Etiquettes are a progressive and significant component of your fitness centre maintenance. The concept to treat the gym in such a way that it becomes a place of easily accessible or a place of paramount importance or a place as comfortable as home.

Given the fact that numerous interactions with unknown and unfamiliar people occur, it becomes quite challenging as well. It is quite difficult to find someone who is willing to sit on the same bench and watch you do your exercises. And while many gyms have some kind of seating arrangement, the selection in terms of furniture and arrangement makes things more complicated. And even if you do get someone to sit on the same bench, they might not be able to stay for more than a minute.

If you’re a beginner and have just started to work out, then I would like to share a few good tips below:

Don’t Drop Weights on the Floor

It is a common mistake for newbies and people who are not used to working out at the gym they drop the weights on the floor. It looks very ill mannered. It is understandable that you are all pumped after doing a set of a difficult exercise but you should control yourself and don’t drop the weights on the floor.

Don’t be too Loud

You should not get in the way of anyone’s workout while talking. Select decent words, volume and time to talk to anyone. You should show respect to others and respect the shared space.

Know Your Limits While Giving Advice

There are some people who just want to do the best they can at the gym, but they don’t want to listen to any advice from a trainer or anyone else because they just want to do as much as possible without really paying attention to what is going on around them. If that’s the case, then the person’s ego will get in the way and that can cause them to be frustrated or even injured. This is why it is important that a person knows their limits.

Use Cologne

There are some cologne that you can mix in water and you can rub them all over your body so that your body will smell nice. The smell can actually distract you from any other bad smells that may be lingering in the gym. You can also try rubbing the Spray on your crotch area. But you should make sure that you do not over use them as they can be irritable for some gym members. So you should use it in moderation.

Place Weights on the Racks Properly

This is absolutely mandatory that you should place the weights on the racks when you are done. This can help others while keeping the gym clean and tidy. Also when you are done with the barbell exercise you should remove the weights so that it gives the message that it is not in use.

Don’t Use Your Phone

It is a very popular rule say never to use your phone in the gym while there are trainers present. It is also important to keep in mind that when there are trainers present at the gym you need to make sure that you listen to their commands carefully and you need to make sure that you are always exercising in a proper way. If you are distracted by your phone it is difficult to follow the instructions and proper way. When you are working out, you need to make sure that you are always working at your own pace and not rushing or working at a fast pace, especially if you are a beginner in the gym. If you keep on working too fast you might end up hurting yourself and the only way to avoid this is to make sure that you listen and follow the instructions that the trainers give you.

Ask Rules from the Leader

The first thing you need to do is ask your Coach about the rules of the Gym. You should learn about the rules before you come and you should also ask questions about the Gym from the Leader or Gym Director as well as what they are looking for in the Gym. You also shouldn’t ask a lot of questions when you’re in there because you might want to go to your Gym Leaders house instead or you might get the wrong impression about the Gym. It’s important that you do everything the Gym Owner tells you to do without being afraid or being overconfident. When you ask a question it should be an open question.

8 Tips To Increase Metabolism

Metabolism Rate

To increase metabolism, you need to know the secrets of the best diet and exercise plan. You need to know how your body is made and what the real purpose is in your body. You also need to learn how to improve the way your body burns calories, thereby increasing your metabolism.

Think about it. The body is a machine. It’s designed to do one thing, that is to get the fuel that is needed in order to function. You are the furnace, and as long as you operate at maximum efficiency, your body will function efficiently.

When you do exercise and eat correctly, your body gets the calories it needs. When your body has the food it needs, the body does not have to expend energy. This is what makes your metabolism work.

1. Eat Several Smaller Meals

One of the best tips to increase metabolism is to eat several smaller meals, instead of a big, high-calorie meal. You also want to eat smaller portions each day. If you eat six small meals each day, you can reduce your daily calorie consumption by 40%.

2. Drink Plenty of Water

Another very important tip to increase metabolism is to drink plenty of water throughout the day. By drinking enough water, the dehydration level in your body is decreased, which is good for burning fat and gaining muscle mass.

3. Exercise Before you Eat

It is also a good idea to exercise before you eat. This is because the less time you have to digest your food the more calories your body will burn. For example, walking will help your body burn more calories. In addition to increasing your metabolism you will find that it will give you the strength and stamina that you need to keep up with any exercise routine.

4. Walk for 30 Minutes At least Three Times A Week

Walk for 30 minutes every day, at least three times a week. Not only will this help you burn off some calories during your walk, but it will also increase your metabolism in a natural way. Not only will it make you look better, but it will improve your heart rate and improve your breathing.

5. Eat Healthy

One of the best tips to increase metabolism is to try to eat healthy foods. Healthy foods such as lean meats, fish, fruits, vegetables and whole grains will help you maintain a healthy weight. If you start eating a healthy diet, you may find that your metabolism doesn’t increase as much as you might have thought. After all, the goal of these tips is to lose weight.

The diet tips that you will find in this article are not always the most effective diet plan. If you want to lose weight and increase your metabolism, you need to find a plan that is going to work for you.

6. Eat Right Amount of Foods

Next tip to increase metabolism is to eat the right amounts of foods. Eating the right amounts of different foods will keep your body from storing the wrong types of fats. This is one of the best tips to increase metabolism.

7. Increase Intensity During Weight Loss

A very useful tip to increase metabolism is to increase your intensity during your weight loss. If you want to lose weight you need to burn off more calories than you consume.

You can use many tools to help you burn more calories. When you eat an apple instead of a large hamburger, you will burn more calories and eat less of it.

You can also use some healthy foods to help you lose weight. Some examples of healthy foods include lean meats, lean fish, whole grains, fruits and vegetables, and whole wheat breads.

8. Balance between Good & Bad Fats

An other tip to increase metabolism is to have a proper balance of good and bad fats. When you have a proper balance of fats, you will find that your body will function properly. The reason why you need to have a proper balance of good and bad fats is because it helps to burn your fat faster and to keep it off of your body. You should also try to have the right amount of protein.